Yeah i usually do it on different days and on those days have zero carbs but i have been doing 20 - 30 mins post lifting as muscle glycogen is low at ths point so hopefully it will hlp me get lean. If i start noticing srength loss i will cut this cardio out and just focus on lifting day and cardio days.

To be quite honest i was completely gassed after lunges. Every set had reduced rest periods no more than 30 secs.
I thnk the oxy elite pro is definitely working. Ever since i started takin it pre workout i seem to sweat so much. My shirt was compltely saturated after squats.
Diet was on point with 2139 calories 300g protein 61g fats 105g carbs but 35 of those were fibrous. my macro ratio was 56% protein 25% fats and 19% carbs

Day 12
Chest and Triceps
Todays workout was Sh1t!! im not sure if its related to my weakness in my left shoulder a week ago but F me it was sore! on my first warmup set, just above my collarbone i ad a dull ache. i dint think much of it until i went heavy on bench my first set on 225, it just stung! i think it might be a referred pain because there was no sign of it on shoulder day. i think i might take a week off any chest exercises because ive had issues the last two weeks with my left shoulder.

Bench press
225 x 2 Fail! decided to go on to dumbells instead as they are easier on my shoulders.

Flat dumbell press
90s x 8x 6
85s x 8 The pain was still there but nowhere near as bad buti still couldnt push it.

Barbell incline bench press
155 x 10 x 10 x 10 there was no pain in this movement but i decided to keep it light
Dips BW x 12 x 12x 12 i could feel the soreness here on BW so decided not to add any weight

All in all i did end up with a sweat but i thik that was just the oxy elite pro. i finished up with 15 minutes HIIT on the spin bike. id had enough by this point i was not happy and i had the sh1ts bigtime. Hopefully back and biceps will be better tomorrow. i wont beable to deadlift as my quads are really sore! it hurts to walk. lol. i havent finished my food log yet so ill update that later!

Ok so diet was on point today 2300 calories 315g protein 77g fat 102g carbs but 30 of which were fibrous. Macro nutrient ratio of 54% protein 29% fats and 17% carbs. I am going to have a carb up tomorrow. I think spagetti bog is on the cards. I have been low in carbs since my cut began last Monday so I think it's about time I carbd up! Xy

If I was at this stage I would prolly bulk up with clean foods and do cardio....

Yeah i was thinking about it but id really like to get down to about 12% before i start to bulk. If i get down to that level then i wont be as concerned with putting on a little fat whle bulking up. Hopefully about 3 - 4 weeks and ill start a clean bulk for abit before i jump on cycle.

Todays workout was good actually i really felt the T Bar Rows and the Bent Over Rows my back was spent by the time i was don with them. I couldnt deadlift today due to my quads and abs sill being quite sore so ill deadlift on wednesday next week when i do my full body day.
Todays diet was a planned carb up day and i kinda blew out calorie wise but thats ok ill only do this about every two weeks. I have a coupe of mini carb ups during those two weeks where ill take in about 150g carbs. Todays calories were 3183. 281g Protein 277g carbs 96g fats. my macro ratio was 36% Protein 36% carbs 28% fats.

Yeah i was thinking about it but id really like to get down to about 12% before i start to bulk. If i get down to that level then i wont be as concerned with putting on a little fat whle bulking up. Hopefully about 3 - 4 weeks and ill start a clean bulk for abit before i jump on cycle.

at what bf% are you at now....
And which calculator do you use to measure it, if it's online give me the link also...

U know I have been bulking since past 6 months I guess. I have not been bulking clean cause it's real difficult and costly here so I also gained fat on me.... I got upto 80kg from 72kg and Now it's been about 10 days I am trying to eat as clean as possible and I have also started cycling about 5 days ago and It's going good.... I also think I need to get my bf% down but I won't go for a cut I would suggest to cut bf while I add on muscle.... But I hope you get down to 12% ASAP and start your bulk just like the way you think you should.... Cherrs man!

DOn'T Forget ThIS:
at what bf% are you at now....
And which calculator do you use to measure it, if it's online give me the link also...

at what bf% are you at now....
And which calculator do you use to measure it, if it's online give me the link also...

U know I have been bulking since past 6 months I guess. I have not been bulking clean cause it's real difficult and costly here so I also gained fat on me.... I got upto 80kg from 72kg and Now it's been about 10 days I am trying to eat as clean as possible and I have also started cycling about 5 days ago and It's going good.... I also think I need to get my bf% down but I won't go for a cut I would suggest to cut bf while I add on muscle.... But I hope you get down to 12% ASAP and start your bulk just like the way you think you should.... Cherrs man!

DOn'T Forget ThIS:
at what bf% are you at now....
And which calculator do you use to measure it, if it's online give me the link also...

Well congrats on making some gains im sure some of those 8kgs is muscle! I know you can get online BF calculaters but theyre not really that accurate. The best way to get an accurate meaurement is to do a bioscan or body analysis scan. Most people on here just use calipers which give you a rough idea of where your sitting. I had a Bioscan done abot a year ago when i got outta hospital so in comparison to whre im at now id hazard a guess of about 17% - 20% which im not happy with. When i think ive lost enough ill go get another bioscan done so ill have an accurate %. Yeah bro im hearin you about the price of a clean bulk its not cheap to eat clean. The price of our weekly shopping bill is nothing short of ridiculous! Are you carb cycling or cycling something else...

Day 14
Today was supposed to be an off day but i decided to go down and do some shoulders and triceps.
I was going to record my weight today but im sure the scales are Focked! apparently ive put on 4lbs (2kg). But ive goe down two notches in my weight belt. Maybe it because i carbed up last night. I will go up o the OTs tomorrow and double check.
Todays workout
Dumbell shoulder press
65s x 11 x 6 x 8
Dips BW x 12 that pain came back so i only did the one set and moved to the dips machine.
Dips machine 200 x 12 x 12 thats the whole rack.

Todays orkut was great i really felt it and i was drenched in sweat. i didnt et a chance to do cardio as the gym closed on me! Hate the gym hours on weekends! no weights now until wednsday when i do my big compound lift day. Two days of cardio / burn days as im on day shift the next two days. Calories today were at 2378. I did accidentally have two chicken ad avocado sushi rolls today lol! 267g Protein 148g carbs 74g fats wth a ratio of 46% protein 29% fats and 25% carbs. no more direct carbs untill mid / late next week.

Well congrats on making some gains im sure some of those 8kgs is muscle! I know you can get online BF calculaters but theyre not really that accurate. The best way to get an accurate meaurement is to do a bioscan or body analysis scan. Most people on here just use calipers which give you a rough idea of where your sitting. I had a Bioscan done abot a year ago when i got outta hospital so in comparison to whre im at now id hazard a guess of about 17% - 20% which im not happy with. When i think ive lost enough ill go get another bioscan done so ill have an accurate %. Yeah bro im hearin you about the price of a clean bulk its not cheap to eat clean. The price of our weekly shopping bill is nothing short of ridiculous! Are you carb cycling or cycling something else...

That 8kg is not all muscle... but I goy my chest from 42inches to 43.5 my quads from 22.5 (or23) to 24inches my arms to 15inches again (My arms are relatively smaller, they should be bigger compaired to my other bodyparts)
Here I can't find calipers anywhere lol. To be honest I don't even know what is carbs cycling lol :P can you explain what in your mind do you think is carbs cycling? :P then I will explain what I think of that....

Day 14
Today was supposed to be an off day but i decided to go down and do some shoulders and triceps.
I was going to record my weight today but im sure the scales are Focked! apparently ive put on 4lbs (2kg). But ive goe down two notches in my weight belt. Maybe it because i carbed up last night. I will go up o the OTs tomorrow and double check.
Todays workout
Dumbell shoulder press
65s x 11 x 6 x 8
Dips BW x 12 that pain came back so i only did the one set and moved to the dips machine.
Dips machine 200 x 12 x 12 thats the whole rack.

Todays orkut was great i really felt it and i was drenched in sweat. i didnt et a chance to do cardio as the gym closed on me! Hate the gym hours on weekends! no weights now until wednsday when i do my big compound lift day. Two days of cardio / burn days as im on day shift the next two days. Calories today were at 2378. I did accidentally have two chicken ad avocado sushi rolls today lol! 267g Protein 148g carbs 74g fats wth a ratio of 46% protein 29% fats and 25% carbs. no more direct carbs untill mid / late next week.

It feels good to go to the gym and train somewhat when you don't even want to go.... Nice work man...

Hey control those accidents lol

I almost forgot to mention that since I started cycling and cleaning my diet I got to 79-78kg from 80kg, that's the fat I lost

That 8kg is not all muscle... but I goy my chest from 42inches to 43.5 my quads from 22.5 (or23) to 24inches my arms to 15inches again (My arms are relatively smaller, they should be bigger compaired to my other bodyparts)
Here I can't find calipers anywhere lol. To be honest I don't even know what is carbs cycling lol :P can you explain what in your mind do you think is carbs cycling? :P then I will explain what I think of that....

Hope to see a reply soon.

Well bro usually when in all out bulk mode fat is inevitably put on the main point is that your putting on muscle underneath. Carb cycling is basically having low, medium or high carb days depending on what your exercising. For example on a cardio day when your stripping fat you have low carb day, but if your doing a heavy leg day you have a higher carb day. Do you get what I mean?? You still have to keep in mind of your BMR on these days tho and run at a deficit.

Day 15
Had a massive day at work. Were having some pretty big weather events at the moment. Was awake for 18 hours but I did manage to sneak in 35 mins cardio at 7mph . Diet was on point. A little over on calories due to me being awake for longer than usual and having an extra meal. Calories 2669 347g protein 104g fats 90g carbs but 30 of those were fibrous. Macro ratio of 51% protein 34% fats 14% carbs

Day 16.
Had another long ass day at work. Left at 0430 and got back in the door at 2030. Hope this weather dies down soon. Had to skip the gym today as I just didn't have the time, motivation or energy. My diet also blew out as the local supermarket was out of meat, bread and milk... There's a river across the road so there won't be any food deliveries. I have plenty in the freezer so just going to make sure I'm organized. Which I wasn't tonight so I had a plate of Chinese food for dinner. I'll have to make up for that tomorrow by doing cardio after my compound session at the gym. My calories for the day EXCLUDING my chinese food was only 1800. 257g protein 54g fats and 64g carbs 20 of which were fibrous. Macro ratio of 58% protein 27% fats 15% carbs. Plus Chinese food

Well bro usually when in all out bulk mode fat is inevitably put on the main point is that your putting on muscle underneath. Carb cycling is basically having low, medium or high carb days depending on what your exercising. For example on a cardio day when your stripping fat you have low carb day, but if your doing a heavy leg day you have a higher carb day. Do you get what I mean?? You still have to keep in mind of your BMR on these days tho and run at a deficit.

Same is what I had in mind about carbs cycling... But No I am not carb cycling... I don't count my carbs... and I just eat whatever I get (not dirty thou) but sometimes I am NOT able to get proteins and HAVE to depend upon carbs.... And before a LEG DAY I eat all I can...

Same is what I had in mind about carbs cycling... But No I am not carb cycling... I don't count my carbs... and I just eat whatever I get (not dirty thou) but sometimes I am NOT able to get proteins and HAVE to depend upon carbs.... And before a LEG DAY I eat all I can...

Day 17
Today was my big compound day. Strength was a bit down today. I think it's because I'm a bit worn out from the last few days at work coupled with three bad nights sleep in a row.
Squats
135 x 10
310 x 7
290 x 8
265 x 10

Deadlift
355 x 5
310 x 7
265 x 10

Chins
BW x 10 x 9 x 8. I added chins in here due to the fact that Im giving my chest a break and couldn't do bench.

Dumbbell shoulder press
65s x 10 x 10 x 10

Shrugs
110 x 10 x 10 x 10

All in all tho I'm quite happy with how things went today. Even being quite run down and tired today I still managed to pull the numbers I started my cut with, so I'm pretty sure that I haven't lost any muscle mass. I weighed in today at 187 so that's 7 lbs in 2 and a half weeks. I'm on my first night tonight so my calories will be around the 3000 3200 mark for the 24 hour period I'll be awake. I haven't finished my food diary yet but from what I've entered thus far the ratios all look in check.